Riot Training

[Robz]

I like to think that I eat pretty well as I have never been a fan of McD's etc but recently I have decided to really tighten up my diet in an attempt to really get quite lean.

I currently weigh 97kg stnding at 180cm and have come up with the following eating plan to follow over the next 10 weeks or so:

I calculated my Calorie requirement with a 15% deficit as 2456. The meal plan below comes in just under that.

kcal Protein Carbs Fats
Breakfast

(80g) muesli 330 9 60 7
6 egg whites 84 24 0 0
200ml skimmed milk 66 7 10 0
1 glass (150ml) orange juice 54 1 13 0
Coffee black

Mid Morning

Lean chicken breast 176 36 0 4
Small baked sweet potato (114g) 103 2 24 0
Broccoli (125g) 30 4 1 1

Lunch

1 medium (114g) baked potatoes 155 4.5 35 0
1tbsp (5g) olive oil spread 85 0 0 9
½ carton (125g) cottage cheese 99 24 0 1
1 bowl (125g) salad 15 1 2 0
1tbsp (11g) oil/vinegar dressing 99 0 0 11
2 kiwi fruit 59 1 13 1

Pre Workout

PHD ISO 7 (33g) 125 37 18 3.5
Apple

Post workout
PHD ISO 7 (66g) 250 37 18 3.5
Banana

Dinner

1 portion (175g) grilled salmon 308 35 0 19
Brown Rice (75g) 215 5 60 2
1 large portion (125g) broccoli 30 4 1 1
1 large portion (125g) carrots 30 1 6 1
Evening

1 portion casin protein ? 25 0 1

Totals 2280 283 401 63

This is just a rough start but is hopefully better than the previous effort

[Johnny]

Rob

This looks very much like an American mens health style diet. On the surface it looks fine as it has good carb and protein souces with plenty of fibre. However, I don't really see any EFA's in there.

Before I would comment if this diet would suit you I would need your goals and the measurements in grams of the food you are going to consume. Also why would you want to eat quark at night, the stuff is awful on its own. I would suggest the use of eggs or a casein based supplement.
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Eating, Sleeping and Growing!

[Robz]

I have revised it above - sorry but I cant get the layout any better.

All I really want to achieve is to decrease my bodyfat without losing excessive amounts of lean body weight. I am no bodybuilder but seeing johnny lints effort has seriously motivated me to try something similar.

I am willing to give up the booze etc for a while to put some effort in to this.


Quark is minging but low in fat and high in protein - it is quite slow realeasing also I believe

[Johnny]

Much better but at 400g carbs I think you may struggle to lose the bodyfat keeping this consatnt. Johnny Lints used carb cycling to achieve his goals and was on around 80g of carbs on a low day and 150g on a high day. Another rule is never count the protein sources other than that from whole protein sources, the whole sources are meat, fish, eggs and powders. This means that you fall a bit short on protein as someone at your weight should be aiming for around 300-320g per day.

Good luck bud.

PS What is your training routine including any cardio.
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Eating, Sleeping and Growing!

[Robz]

I am currently on phase 3 of Gavin Lairds ultimate hypertrophy programme.

I train upper/lower split mon, tues and thurs, fri, usually go mountain biking one day of the weekend and do a wee bit of football or basketball a couple of days a week for 30mins or so.

When you say carb cycling do you mean alternating high/low etc or depending on that days activity? e.g. low carb on non training?

And would you count carbs in fruit and veg or only main sources like oats/

The diet obviously still needs tweaked so I will go over it again based on what you have said - thanks for all the advise!

[lamp_abi]

They said when you get hunger pangs you should go grab a banana. That's what my sister did while trying to lose weight and I can say it was quite effective.
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KPO India